April 25, 2023,
It is a pattern.
Most fully competitive female submission wrestling matches begin with hand fighting. Wrist grabbing attempts too. If both parties are experienced and good at what they do, because they have trained properly with hand eye coordination, the fight for the initial position of strength can go on for quite some time.
Prompting a stalemate.
What is an effective way to break the stalemate?
By lunging and forcing your opponent backwards.
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.
Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.
A long lunge emphasizes the use of the glutes whereas a short lunge emphasizes the quadriceps. The lunge is a basic movement that is fairly simple to do for beginner athletes.
A lunge can be performed using bodyweight alone. However, weight trainers may seek to increase the difficulty using either dumbbells or kettlebells held in each hand, or a barbell held atop the neck and shoulders. Grip strength may be an issue with the dumbbell lunge so practitioners may prefer the barbell lunge.
Understood?
Modern yoga includes several lunge-related asanas such as the Virabhadrasana warrior poses I and II, and others whose names vary in different yoga traditions.
Time for a visual example. https://www.youtube.com/watch?v=N-tPiTM7E_Y
We like this team’s approach. Seems ideal. We’re going to visit them.
The team is named IdealFit.
Here is their message, “Getting #FitTogether with the help of products, challenges, and support from the IdealFit Community. Designed specifically for women, our goal is to help women create healthy habits and learn to love themselves from the inside out. Our videos, expert advice, and recipes are here to help you LOVE the journey, and take pride in all of your hard work. Check out our videos, and be sure to sign up for one of our FREE 15 Day Challenges where you can get the meal plans that go along with every workout you will find on our page. https://www.idealfit.com/idealfit-challenges.list”
What we liked about the video is that she gives really good instruction on form. Some people think that you can just lunge forward and you have proper technique.
That is not necessarily the case, especially in terms of how you can injure your knees.
Having said that, lunges can greatly help strengthen your thighs and lower body region so that when you are ready to surge forward on your opponent, to break up the hand fighting stalemate, you will have more power in doing so.
One other exercise that stands out in strengthening those thighs and lower region is the squat.
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplingstars.com Jonathan-Borba-pexels.com_
To help prevent injury, we recommend starting out without using weights until you gain more experience.
Vogue magazine, a leader in sharing information about women’s fashion and lifestyles provides this analysis, “If you have a lower body workout in your repertoire, you'll be sure to have squats and lunges as a part of it. They are both old-school foundational exercises that help build overall muscle mass while also improving performance and strength.”
Now for some basics.
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Squats also help your hip muscles.
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.
The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench press.
Again, that is for very experienced athletes. You don’t need weights to strengthen your thighs, lower body and lunging movements.
Once you do gain experience, they can greatly help.
Be steady, but take your time.
The squat begins from a standing position. The squatting movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.
Seeing is believing.
Why don’t we check out another video?
https://www.youtube.com/watch?v=e1UYgO67zkw
Emily does a fantastic job in showing us the proper form in using a squat in your workout.
At her home heartmybodyfitness.com Emily educates, “I’m the founder & head coach of Heartmybody Fitness. I’m so excited that you’re here!
I spent years beating myself up for my flaws, chained to the scale and starving my body to achieve a distorted expectation of “perfection.”
Eventually, I decided that enough was enough. I started my journey of body love & food freedom, while becoming physically & mentally stronger than I could have imagined.
I dove head first into fitness - becoming a personal trainer & group fitness instructor, & completing my Master’s degree in Exercise Science.
Since then, I’ve helped hundreds of women stop dieting, get fit & love who they see in the mirror. I know this confidence is possible for you, too.”
We appreciate the encouragement and inspiration Emily. Well done.
So, if you are a newer female wrestler and you often find yourself in the initial hand fighting and wrist grabbing stalemate, think about lunging forward and surprising your opponent, hands out first of course, so that you don’t bump heads.
We have studied over 1,000 female wrestling videos and the lunge can work very effectively because typically your opponent is not expecting it.
Once you add lunging to your wrestling arsenal, do it with power.
That is exactly what your lunge and squat exercises are for.
In your quest to break the initial stalemate, those pre-match exercises and training will help you surge to victory.
~ ~ ~
OPENING PHOTO SHVETS-production-pexels.com fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplingstars.com
https://en.wikipedia.org/wiki/Lunge_(exercise)
https://en.wikipedia.org/wiki/Squat_(exercise)
https://www.heartmybodyfitness.com/
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
